Viparita Karani asana: 6 benefits and how to do legs up wall pose | XpertsReviews.com

After a hectic and difficult day, if you want to relax and soothe your body and mind, incorporating the viparita karani asana can be helpful. This pose increases flexibility, strength, and balance while promoting relaxation and stress reduction. It also improves posture, relieves chronic pain, and boosts immunity without the need for fancy or expensive equipment. Also known as the legs-up-the-wall pose, this is one of the best yoga poses for sleeping. The straight legs and feet help relieve tension, leading to relaxation and a good night’s sleep, which is why the asana is also known as sleep yoga. This pose uses a wall to stretch your legs against, allowing gravity to slowly and gently facilitate venous return. Here’s how to do it correctly and all the benefits it has to offer.

What is legs against the wall or viparita karani?

The name viparita karani asana comes from Sanskrit: “viparita” means upside down, reversed, or inverted, “karani” means to do, make, or action, and “asana” means pose. “It is an inverted pose in which you lie on your back with your legs extended against a wall, forming an L shape with your body. The pose is considered a gentle inversion that does not require a lot of strength or flexibility, making it accessible to many practitioners,” says yoga expert Himalayan Siddhaa Akshar.

Benefits of legs against the wall or viparita karani

Here are the potential benefits of the viparita karani or legs against the wall posture:

1. Keeps stress at bay

A study published in the International Journal of Yoga Regular yoga practice has been found to increase focus, reduce stress and anxiety, and improve overall well-being. Viparita karani activates the parasympathetic nervous system, which controls our “rest and digest” state. This pose calms the nervous system and can help relieve muscle tension, headaches, and fatigue.

2. Improves blood circulation

“Legs up the wall inverts the body, which helps blood flow back from the legs and feet to the heart. This can be especially helpful for people who sit or stand for long periods of time, as it reduces swelling and the risk of blood clots,” the expert explains.

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3. Reduces back pain

A study published in the Journal of Orthopaedic Rheumatology It has been found that regular yoga practice can help reduce back pain. So, if you are looking for ways to reduce back pain, incorporating the legs-up-the-wall pose can be helpful. This pose gently stretches and decompresses the lower back, relieving tension and pain in the lumbar spine.

4. Improves flexibility

Regular yoga practice can improve flexibility and balance, according to a study published in the International Journal of Yoga. This pose gently stretches the hamstrings, calves and glutes, improving overall flexibility in the lower body. So, before a strenuous workout, you can practice viparita karani to improve and enhance your flexibility.

5. Improves sleep

The daily difficulties of life rob us of our peace of mind and sleep, don’t worry! Adopting the legs-up-the-wall posture can help you sleep peacefully. A study published in the Integration of brain behavior and immunity Yoga has been shown to reduce the time it takes to fall asleep, increase sleep duration, and improve sleep quality. By promoting relaxation and reducing stress in the viparita karani asana, this pose can make it easier to fall asleep and improve overall sleep quality.

6. Lymphatic drainage

“Wall leg raises stimulate the lymphatic system, which helps remove waste and toxins from the body. This can improve the immune system and overall well-being,” the expert explains.

How to do the asana viparita karani or the legs against the wall pose?

Here is a complete guide on how to do viparita karani asana or legs up the wall pose as explained by the expert.

• Step 1: Begin by sitting on a mat or on the floor near a wall, with your hip touching the floor or mat.
• 2nd step: Slowly lie down while swinging your legs against the wall in a fluid motion.
• Step 3: Adjust your position so that your buttocks are as close to the wall as possible. They do not need to touch the wall.
• Step 4: Extend your legs against the wall, keeping them straight but not locked.
• Step 5: Rest your arms at your sides, palms facing up.
• Step 6: Close your eyes and focus on your breathing.
• Step 7: Hold the pose for 5 to 20 minutes, or as long as you like.
• Step 8: To exit, bend your knees and roll onto your side before slowly sitting up.

Breathing pattern to perform viparita karani

In this pose, focus on deep, slow breaths:

• Take a deep breath in through your nose, letting your belly expand.
• Exhale slowly through your nose, feeling your stomach contract.
• Try to achieve a 1:2 inhale/exhale ratio (eg: inhale for 4 counts, exhale for 8 counts).
• Continue this breathing pattern throughout the pose, allowing it to deepen your relaxation.

Side effects of legs against the wall pose or viparita karani

• Although this pose is generally considered safe, some people may experience:
• Tingling in the legs due to impaired blood flow.
• Slight dizziness when coming out of the posture (stand up slowly)
• Lower back discomfort (may be relieved by placing a small pillow under the lower back)

Always listen to your body and modify the posture as needed to ensure a safe and fruitful practice. It is also essential to approach it with caution and with the help of an expert who can give you proper advice and help you prevent injuries.